fitness girl

Rapid weight loss in your head

Rapid weight loss in your head

What is good for fast weight loss?

Simple fast weight loss recipe. Radical cuts in calories, lots of exercise and … kilograms drop quickly. It’s also a recipe for enduring the hardships of a fasting diet. In most cases, the pleasure of losing kilograms is short-lived, and you stay in trouble for much longer.

Instead, we advise you to lose weight wisely and follow some rules that will surely facilitate the whole process. It will speed him up, fact!

How will it be “speeded up” if there is no 1,000-calorie miracle diet, detox juice, and “fat burners” in between? That’s right – when choosing a shortcut, you need to be aware of the fact that it will not last long, and after its end (often surprisingly), you will gather the strength to start moving again. With the rules, your way to your destination will be faster – with no more falls, drama or stops.

This is the basis, because one of the main reasons for giving up the diet is subjective disappointment. How is the goal realistic? First of all, remember that its achievement should spread over time. Yesterday’s extra kilograms did not appear, so you will not lose weight until tomorrow. Set your goal by keeping in mind that a healthy weight loss is say goodbye to 0.5% to 1% of your body weight per week. If you weighed 68 kg when you started losing weight, your weight loss rate will be (on average) approx. 0.5 kg per week. In this way, after two months of losing weight, you can be about 5 kg lighter. This is a very good result! Remember that the more weight you weigh at the beginning of weight loss, the more pounds you will lose and the faster the pace of weight loss, especially at the beginning.

  • Cut calories, but in moderation

The basis for losing weight is a calorie deficit, but cutting calories drastically isn’t the best solution. What calorie deficit would be best for your body? Of course, this mainly depends on your age, weight, height and physical activity. The first step is to determine your total metabolism (this is the amount of calories you need each day for all the activities and processes in your body). You can use special formulas or use online calorie calculators. In the next step, you reduce a certain amount of calories. How much exactly? For a woman of about 30 years old who weighs 68 kg, has a stable job and exercises twice a week, it is worth starting with a deficit of about 350 calories and noting what the weight shows – whether this deficit allows the rate of weight loss mentioned above.

  • Weight loss is not an all-or-nothing procedure

Good morning, suppose you won’t spend the coming months eating perfectly prepared and on-hand meals and for dessert, sipping water, and nibbling on vegetables. On the way, there will be your birthday, holidays, sometimes you will not be able to prepare food and you will have to eat outside. Life isn’t perfect… and that’s a good thing! Include it in your plan and simply return to its assumptions after each deviation (planned and unplanned) from the diet.

  • Find the best diet for you

The best diet you can follow is what works for you. Decide whether you prefer to eat more or less, do not force yourself to eat products you do not like, and do not give up the things you love “forever”. The diet you choose should be sustainable throughout your life, not just for a specific period of time. Do you want to have breakfast in the afternoon rather than early in the morning? Excuse! Eating three meals a day is more than five? No problem, this is how you can achieve results. Focus on eating healthy, unprocessed foods from all food groups: Rely on a variety of vegetables and fruits, as well as whole grains and dairy, possibly meat and fish, and healthy fats. Drink mainly water, tea and coffee and reduce sweetened beverages in your diet.

  • It is not enough to eat a healthy diet

Take care of physical activity, not only in the “training” version. Don’t lie on the couch, don’t sit down and spin the phone – stand, walk, run, run, bike. Be on the move whenever you can. Add exercises – the kind you like: at home on the carpet, in the gym, in the garden, in the gym. Yes, you can lose weight without exercising, but thanks to them, your figure will look like you dreamed of. Besides, being active helps generate a calorie deficit, which means that… you can eat more food each day.

Is rapid weight loss safe?

A quick way to lose weight through a fasting diet is not healthy and unsafe. why? Below you will find the most important negative consequences of irrational weight loss that our body suffers from.

  • Fatigue, lack of energy, nausea, diarrhea, constipation – less than a month of a low-calorie diet is sufficient and most people develop these symptoms. The reason, among other things, is an insufficient supply of nutrients. It is simply impossible for the body to get all the vitamins, minerals, omega-3 fatty acids, and antioxidants with a 1,000 to 1,200 calorie diet. [1,2].
  • Low immunity – unfortunately, it is also derived from a significant reduction in calories, especially in physically active people. They are found to be more susceptible to infections and diseases, including the common cold [3].
  • Excessive decrease in muscle mass – this is a big problem, among other things because it means that our basal metabolism is lowered (ie “slow metabolism”)
  • Increased risk of developing eating disorders (eg hunger pangs) – this is due, among other things, to a decreased level of leptin, a hormone responsible for feeling full [4].
  • A quick quit from losing weight and falling into a vicious cycle of restrictive diets and kilos coming back with a vengeance (the yo-yo effect).

Weight loss – where is the limit?

You already know that a good pace of weight loss leads to a loss of 0.5 – 1% of your body weight per week. Practically speaking, this means that it is best to stick to a calorie deficit of no more than 10% of your total metabolism. Why not more? A calorie deficit above 22 percent of daily caloric needs may cause hormonal disturbances, menstrual irregularities, and interruption of reproductive functions. [5]. It is important that weight loss be distributed over time and carried out patiently. It is not worth speeding up this process, because the faster we lose kilograms, the more likely the yo-yo effect.

When do you stop losing weight? When you reach your goal or when your body starts to feel tired. In such a situation, it is worth giving up the calorie deficit, at least for a while, resting and returning to losing weight for some time. But remember – the end of weight loss is not the end of the diet that is understood as healthy eating habits. It’s just a return to nutrition based on your needs, without a calorie deficit.


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